Cutting Poll: (low carb, low fat or low carb, high fat

[PwB]

Just wanted to ask other peoples opinions, who have successfully went from a higher bodyfat (12% or greater) to single digits (below 8%) on a low carb diet, did you follow a high fat intake (like a CKD, Atkins, BodyOpus, Anabolic Diet, etc), a low fat intake (20% or less), or a moderate fat intake (25-35%). Which of these produces the best results in terms of maximum fat loss, max muscle preservation, etc.
Personally trying to determine of lean steaks and EFA's (moderate - low fat intake) or bacon and high fat ground beef will produce the same/better/worse results in terms of fat loss. I used to get bloated from a high fat intake but don't seem to be as effected now, so i'm experimenting more. Thanx Guys

 

[diamonddiceclay]

the metabolic diet and body opus will both cut alot of bf for you-the only thing is, you can't get huge AND CUT because of the lack of carbs

 

[cure]

i would keep carbs at moderate and fat at low and i would also use up most of those carbs earlier in the day. When i cut this works best for me because i am able to maintain my musle gained during bulking.

 

[kiwibrian]

two types

high fat high protein were you keep your carbs under 30 grams per day................................................


or


60% carbs 10 % fats , and the rest from protein this is the diet i prefer.......................................

 

[poysyn]

I take in typically 30% carbs, 25% fats and 45% proteins typically - although I like high fat low carbs as well (as long as carb ups are used)

 

[magby]

keto has been and still is very effective for me

 

[hurricane]

low carb and high natural fats

 

[digimon7068]

used to be low fat for me. . .after 35 i noticed that it made me extremely weak and tired. . .switched to carb-control and it changed my life. . .i'm 42 and i sit at a desk all day. . .here's my progress pics from my annual summer "project get lean". . .

january 2007. . .

april 2007. . .

july 2007. . .

 

[Sets]

Just wanted to ask other peoples opinions, who have successfully went from a higher bodyfat (12% or greater) to single digits (below 8%) on a low carb diet, did you follow a high fat intake (like a CKD, Atkins, BodyOpus, Anabolic Diet, etc), a low fat intake (20% or less), or a moderate fat intake (25-35%). Which of these produces the best results in terms of maximum fat loss, max muscle preservation, etc.
Personally trying to determine of lean steaks and EFA's (moderate - low fat intake) or bacon and high fat ground beef will produce the same/better/worse results in terms of fat loss. I used to get bloated from a high fat intake but don't seem to be as effected now, so i'm experimenting more. Thanx Guys

If it was me, I'd go with chicken or turkey and eat a red meat meal once a week... I know I eat more red meat and less chicken when bulking.

 

[jijipuku]

low carb,high fat(saturated fat 40%, monounsaturated fat 30%, polyunsaturated fat 30&-omega 3 to omega 6, ratio 1:3).
This works very well for me, keeping my muscle in the natural way(of course 1-2 days of carb-up/week).

 

[abolish the weak]

cannot answer this as when I cut the further along I get the more things change. And the diet is not the same proportions of fats,carbs,protien all week. My diets look something like this

12 wks out-8 wks out: appr 300 grams of carbs/day, 40-50 grams of fat, 300 grams of protien

8 wks out- 4 wks out: I begin carb cycling, 2 days straight at 150 grams,every 3rd day is a carb re-feed of 250-300grams. however fat intake is upped to 80-100 grams/day, protien around 300 grams

4 wks out -showtime(or lowest bodyfat goal) carbs kept at 150 grams each day, fats also begin cycling, day 1 around 80 grams, day 2 at 40-60 grams, day 3 at 20-30 grams. besides for 1 cheat meal/wk up until the last 10 days out(no sugary foods, if I cheat its w/ 2 or 3 slices of pizza w/ fat free cheese or some pancakes w/ sugar free syrup), then cheats dropped. If I think I'm going flat I do not fill back out w/ carbs, however have a serving of sirloin steak every 2-3 days. Anyways, may not be for everybody but thats how i do it up

 

[gjohnson5]

Which makes 2 of us.
complex moderate carbs and low fat is the best choice

i would keep carbs at moderate and fat at low and i would also use up most of those carbs earlier in the day. When i cut this works best for me because i am able to maintain my musle gained during bulking.

 

[PeterProud]

low bad carbs
high good carbs
low bad fats
high good fats
protein,protein,protein

 

[PeterProud]

peanuts and beans

 

[MrRTTB]

I follow this diet and It works great.

Breakfast: Proteinshake(50g protein), berries and Omega3(5g)+olive oil(10g)

Snack: chickenbreast, sallad

Workout
PW drink: 60g carbs, 50g protein

Lunch: Chicken, Veggies, sallad, olive oil

Snack: Proteindrink

Dinner: As the lunch

Before bedtime: 60g caseinate, Berries, 5g omega3, 10g olive oil.

I get about 2500cals on this. I do it for 5 days, then I eat like "normal" = Fries, steak, rise, bread and so on. More Carbs. I workout 6 days per week, 4 heavy, 2 light. Just pop that Carbs post workout when the body needs it the most and you will preserv more muscle than you think.

 

[snorkles]

when someone talks about low and high carb days, how much is actually low and high?

these are practically some of my eating days: can they be said as cutting diet?

breakfast 7am- special k + pear+ 2 egg whites
10am- apple+ veg. salad with turkey slices
1pm- veg salad with can of tuna
preworkout 4pm- fat free yogurt, 25 almonds
Fullbody workout + abs
6pm- 5 medium sized chicken breast pieces + large veg salad.
8.30pm- 3 small chicken breast pieces + apple

______________

breakfast 5am- special k cereal with milk. (when i say special k i mean about 150grams). orange and 3 egg whites
6-8am workout - full body workout + abs+ cardio (20mins)
8.15am- small veg salad, 2 egg whites, 3 turkey slices
10.30am- apple+ 3 chicken slices (packed like ham)
1pm- veg salad with 5 medium sized chicken + 10 almonds
5pm- can of tuna + very small veg salad with some capers + pear
8pm steak with veg salad

_____________________

4.30am- breakfast- oatmeal cereal + milk+ 2 eggs (1 white) + pear
5-6.15am fullbody workout + abs
postworkout 6.30am- 2 brown bread sandiwches with light butter and turkey slices + fat free cheese + 3 egg whites + apple
8am- 5 almonds
11am- orange + 10 almonds
3pm- small veg salad tih can of tuna
5pm- HIIT sprints
5.45pm- large veg salad with 2 palm sized fish portions
8pm- 1 whole broccoli + 1 turkey slice
____________________________
my rest day:

breakfast- 1 1/2 serving of oatmeal + 3 eggs (2 whites) + apple
10am- large chicken breast + large veg. salad
1pm- orange + yogurt + 10 almonds
4pm- large chicken breast + veg salad + apple
6pm- apple+ yogurt
8pm- can of tuna + 10 almonds
___________________________

4am- breakfast- 2 servings special k, apple, can of tuna
4.30-6am fullbody workout + abs
6.15am- brown rice with can of tuna and olive oil (about 250grams uncooked) (is this a lot?)
10am- 2 apples and a fat free yogurt (125grams)
2pm- cardio (30mins jog)
2.30pm- 2 palm sized fish portions + veg salad+olive oil
5pm- 2 turkey slices + 4 cherry tomatoes + 3 eggs (2 whites)
8pm- veg salad with 3 turkey slices
__________________________________________

 

[Nelford]

Keto is good for me but i need a carb up day instead of a meal.

 

[Jimbo15]

Keto is good for me but i need a carb up day instead of a meal.

I usually do this as well, but more of a carb up weekend.

I go low cal, 1500 cals a day for five days, then eat whatever on the weekend, lost about 25lbs in 4-5 weeks.


A few things I use while on keto, all of which happen to be on sale right now during the Tax Return Sale:
VitaBerry
Maximum Absorbed Protein
Sweet Serum

 

[big25buck]

low carbs high protein for me seems to shred off the extra weight

 

[TheN1ghtmare21]

Somebody posted this on here and Im givin it a try

Carb cycling is definitely the way to go...follow this guidline:

Carb Cycle

Monday, Wednesday, and Friday - No carb days (eat all VERY lean meats like chicken breasts/tuna/turkey etc. and leafy greens...Protein shakes should be made with water. Use skim milk on the other days days)

Tuesday and Saturday - High carb days (150g)

Thursday and Sunday - Low carb days (50-75g)


**Do not count your leafy greens as carbs because things like Spinach and Broccoli are considered "free food" in which you should be eating on a regular**



Protien: same everyday: Body Weight x 1.2 to 1.5 (to get a high and clean Protein intake, a Protein powder is NECESSARY along with an Amino Acids supplement to prevent muscle loss)

Fat: Same everyday: 50g (albeit good fats - Essential Fatty Acids/Fatty Fish/Lean Cuts of Steak/Nuts/Seeds/Avacados etc.)

You MUST lift heavy and hard in the gym to keep the muscles you've got...concentrate on Compound Lifts (Squats/Deadlifts/Bench/Dips/Overhead Presses/Pullups/Rows). If you lift heavy enough, you will not have to do isolation exercises (i.e. curls/tris etc) because the compound lifts will recruit enough muscle fibers to set the foundation starting out. After a couple months it would be ok to supplement in some isos. On the High Carb days, coordinate it with lifting your weakest body part (my guess is your legs) as you will be highly anabolic. Do cardio 2-3 times per week on any carb day, it won't matter until you get into single digit body fat where it tends to get stubborn.

That is how I personally started cutting and I actually put on muscle all the while losing roughly 25 lbs of pure fat. I'm currently at 9% body fat at 6' 1" 210 lbs and my goal is 6% BF...believe me you will make fast steady gains with this routine.

Remember: LIFT HARD AND HEAVY AS HELL IN THE GYM and you CANNOT fail with this!​

 

[musclemass1974]

when cutting my diet consists of 40% protein, 40% carbs and 20% fats...when i cut my carbs lower than this i lose to much muscle

 

[GrowthSpurt1]

In my opinion, Bodyopus is king!

 

[kagenical]

I've done both. Went from ~30% BF to ~14% BF with low carb, moderate/low fat. Lost a lot of muscle.
Then I went from ~18% BF (after a good cut) to 10% BF with low carb high fat... Didn't lose a cm off my major muscle measurements.

Hands down low carb moderate fat for absolute weight loss (After all, fewer calories = faster losses) but for preservation of LBM I'm always going to suggest high fat keto.

 

[scorpio0118]

Low carb with 1 carb up day a week, and running has worked well with me.

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[Chameleonchris]

My 2 pennies worth is this,

I keep my carb intake very low, basically oats for breakfast and1 large butternut squash every 2 days is my main carb intake. And protein is split between leaner chicken breasts 4-5 per day or slow cooked pork shoulder, higher fat but two days a week is fine for me. 1 high carb day per week, white rice or pasta. Fruit is my main snack, occasionally rice cakes with chocolate topping. Peanut butter is a good way of upping carbs if necessary. This has been my diet for the past 3 months, and has seen my body fat go from 11% to 9% the only cardio I do is my job which is very physical. Never do cardio in the gym, unless it's pre contest, in which case it's in my target heart rate, max on 141bpm.

 

[Craigydar]

Somebody posted this on here and Im givin it a try

Carb cycling is definitely the way to go...follow this guidline:

Carb Cycle

Monday, Wednesday, and Friday - No carb days (eat all VERY lean meats like chicken breasts/tuna/turkey etc. and leafy greens...Protein shakes should be made with water. Use skim milk on the other days days)

Tuesday and Saturday - High carb days (150g)

Thursday and Sunday - Low carb days (50-75g)


**Do not count your leafy greens as carbs because things like Spinach and Broccoli are considered "free food" in which you should be eating on a regular**



Protien: same everyday: Body Weight x 1.2 to 1.5 (to get a high and clean Protein intake, a Protein powder is NECESSARY along with an Amino Acids supplement to prevent muscle loss)

Fat: Same everyday: 50g (albeit good fats - Essential Fatty Acids/Fatty Fish/Lean Cuts of Steak/Nuts/Seeds/Avacados etc.)

You MUST lift heavy and hard in the gym to keep the muscles you've got...concentrate on Compound Lifts (Squats/Deadlifts/Bench/Dips/Overhead Presses/Pullups/Rows). If you lift heavy enough, you will not have to do isolation exercises (i.e. curls/tris etc) because the compound lifts will recruit enough muscle fibers to set the foundation starting out. After a couple months it would be ok to supplement in some isos. On the High Carb days, coordinate it with lifting your weakest body part (my guess is your legs) as you will be highly anabolic. Do cardio 2-3 times per week on any carb day, it won't matter until you get into single digit body fat where it tends to get stubborn.

That is how I personally started cutting and I actually put on muscle all the while losing roughly 25 lbs of pure fat. I'm currently at 9% body fat at 6' 1" 210 lbs and my goal is 6% BF...believe me you will make fast steady gains with this routine.

Remember: LIFT HARD AND HEAVY AS HELL IN THE GYM and you CANNOT fail with this!​

This looks interesting, have you done any calculations on calorie deficit per week in conjunction to your maintenance cals to preserve muscle .
That's all I'm worried about ,

 

[Ambizione]

Keto. More specifically the Dave palumbo diet has far surpassed my expectations. High protein, high fats, low carbs. Great for holding onto muscle while on a deficit. Great fatloss, and plenty of health benefits...not to mention after 2 weeks on the diet you feel GREAT. Keto for the win IMO.

 

[ripped64]

I've been doing 5 day low carb high fat/protein with 2 carb up days (low fat) which I also increase my daily calories by over 1000 and have lost 3% body fat while maintaining my body weight. Went from 12% to a little under 9% in a month with little to no cardio.

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[Craigydar]

I've been doing 5 day low carb high fat/protein with 2 carb up days (low fat) which I also increase my daily calories by over 1000 and have lost 3% body fat while maintaining my body weight. Went from 12% to a little under 9% in a month with little to no cardio.

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I've started carbs about 200g carbs split between breakfasts d workout meals ,
Fats about 70-80g
Protein 1.2 x lbs body weight ,

I like idea of low n high carb days but think its easier to log consistently this way

 

[O1s480]

If I drop carbs too low all my muscle goes away. Granted, I'm not on gear yet. But I just get my gram of protein per body poundnin, get 20% of my daily calories from healthy fats and fill the rest in with carbs. And then I'll adjust carbs and fats as I drop weight. Simple and consistent and I never drop in strenght.

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[ripped64]

The reason you increase the carb intake is not only to refuel the muscle with glycogen storage but it also increases leptin levels which is great for burning fat. Most people are afraid of losing muscle mass like I was because the muscle needs carbs for size, because carbs attract water into the muscle, but I have gotten stronger and maintained weight while losing body fat. So this means that I gained muscle mass while losing fat.

There is no one way to lose body fat, so multiple methods will work.

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[O1s480]

The reason you increase the carb intake is not only to refuel the muscle with glycogen storage but it also increases leptin levels which is great for burning fat. Most people are afraid of losing muscle mass like I was because the muscle needs carbs for size, because carbs attract water into the muscle, but I have gotten stronger and maintained weight while losing body fat. So this means that I gained muscle mass while losing fat.

There is no one way to lose body fat, so multiple methods will work.

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Lol extremely doubtful without gear.

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[ripped64]

You can without gear as I have. Your weight will fluctuate during the week but when I stopped my diet I dropped 4% body fat and stood the exact same weight WITHOUT GEAR. The only thing I was taking was protein, creatine and a preworkout.

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[O1s480]

Ya I call bullshit. You mostly likely gained water weight and maintained strength with the creatine. You simply don't gain muscle and burn fat unless maybe you are completely new to working out. Or with a lot of gear by manipulating hormones.

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[ripped64]

It really doesn't matter what you think because the carb loading will feed the muscles glycogen storage and repair them which would lead to maintaining of muscle mass and during the week your body turns to using fat for energy because your in ketosis. I suggest you read a little more about exercise physiology and nutrition before you go calling bullshit.

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[rustilldown]

It really doesn't matter what you think because the carb loading will feed the muscles glycogen storage and repair them which would lead to maintaining of muscle mass and during the week your body turns to using fat for energy because your in ketosis. I suggest you read a little more about exercise physiology and nutrition before you go calling bullshit.

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I tend to agree with you. When I shift my diet to protein and fat I maintain all my strength and drop fat pretty quickly as well. With or without gear. My joints feel better too when I am higher in fats which helps me lift more. Some nights before bed I'll eat 100 grams of fat easy...on top of the 150 or so I've had throughout.the day and i never feel bloated.



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[O1s480]

It really doesn't matter what you think because the carb loading will feed the muscles glycogen storage and repair them which would lead to maintaining of muscle mass and during the week your body turns to using fat for energy because your in ketosis. I suggest you read a little more about exercise physiology and nutrition before you go calling bullshit.

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Lmao ya because so many top bodybuilders do the whole keto diet crap. It sounds great in theory but all you do is drop numbers off a scale. Just look around these forums. Anyone on tons of juice following crap keto diets only look like they are on the verge of steroids & being natty. The guys that actually control macros and calorie intake are impressive natty or on gear. I see it time and time again, all these people that fall for these cheap diets and in the long run they get skinny fat and have nothing impressive unless they were obese when they started.

Post some pictures, I'd love to see these strength gains you maintained compared to the guys that control their carbs.

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[ripped64]

First of all you do control your calroies to make sure your in a calorie deficit. Also most of the pro bodybuilders don't need to do this because they are on many types of gear for various reasons. Also gear generally raises you LDL even with proper supporting supps and considering this diet is high in fat wouldn't be smart.
I also said there are many different ways to diet and in theory as long as you are in a calorie deficit then you'll lose weight, but if you want to maintain muscle mass then you have to manipulate things. Most people on here don't know anything about nutrition and only follow what other people say, I am not one of them. All I'm saying is this is not the end all be all diet but it does work. As people above even stated this diet does maintain muscle mass while lose fat, it's essentially the body opus diet which I'll gladly send you the pdf of.
Also I stopped this diet and trying something else just because I want to see what else works for me. I'm 5'9 180lbs at 8% body fat. I don't intend to be a bodybuilder because I am a hockey player. My workouts and nutrition are tailored to my needs.

If you want to pm me about this I'll gladly talk about it but I do not want to keep hijacking this dudes thread.

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[O1s480]

First of all you do control your calroies to make sure your in a calorie deficit. Also most of the pro bodybuilders don't need to do this because they are on many types of gear for various reasons. Also gear generally raises you LDL even with proper supporting supps and considering this diet is high in fat wouldn't be smart.
I also said there are many different ways to diet and in theory as long as you are in a calorie deficit then you'll lose weight, but if you want to maintain muscle mass then you have to manipulate things. Most people on here don't know anything about nutrition and only follow what other people say, I am not one of them. All I'm saying is this is not the end all be all diet but it does work. As a matter of fact I stopped this diet and trying something else just because I want to see what else works for me. I'm 5'9 180lbs at 8% body fat. I don't intend to be a bodybuilder because I am a hockey player. My workouts and nutrition are tailored to me needs.

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Lol 5'9" and 180lbs. If that isn't enough proof that a keto diet is retarded then you went off the deep end... You have just studied the things you want to hear. Every person I've ever known, master degrees in the field, personal trainer, competitive bodybuilders all laugh at keto diets. Every women and man I know that ends up doing them comes to the same conclusion, "why does my physique look like shit", "I've lost a ton of weight but why don't I look tone", "how do I tighten up" etc.

They're only great for one individual. The one that likes to take gear but also likes to claim he's all natty. Because his gains are hindered enough that people can believe him. By all means, do the keto diet if you like wasting time and energy.

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[ripped64]

This diet isn't straight Keto that's the reason. If someone if doing straight Keto all the time they will look like shit and feel like it because the body needs carbs to survive and fats as well. This diet is cyclical Keto not straight Keto.

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[ripped64]

If straight Keto is what your talking about then yea I agree that no one whether bodybuilder or not should do it. Even if someone happens to be on gear I wouldnt ever do it straight Keto. There are many flaws with dieting this way. All that diet would be is a big waste of gear and money.

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[rustilldown]

Funny lately I feel best when I eat 80~100 grams of carbs with or without gear... and I am far from depleted and weak. 26, 6'0 195 and 8~9 percent bf. I may not be bodybuilder huge but that isn't my goal. Speed strength and agility are most important to me. Eating like this I also have no hunger pangs, no bloat, and endless energy. A typical break fast is 2 tbsp coconut oil 4 eggs half carton egg whites Greek yogurt 2% and a sausage or bacon or peanut butter.
All I'm saying is there are many ways to skin a cat so find what works best for you and fuck all the nay sayers it isn't worth your time.

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[ripped64]

Funny lately I feel best when I eat 80~100 grams of carbs with or without gear... and I am far from depleted and weak. 26, 6'0 195 and 8~9 percent bf. I may not be bodybuilder huge but that isn't my goal. Speed strength and agility are most important to me. Eating like this I also have no hunger pangs, no bloat, and endless energy. A typical break fast is 2 tbsp coconut oil 4 eggs half carton egg whites Greek yogurt 2% and a sausage or bacon or peanut butter.
All I'm saying is there are many ways to skin a cat so find what works best for you and fuck all the nay sayers it isn't worth your time.

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^^^^ this

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[O1s480]

Is that 80-100g carbs ever day or only on weekends? If it's every day then ya, that's a great diet. Glycogen stores are being replenished daily and you can achieve decent muscle breakdown as long as you aren't severely lacking calories from your other macros.

However, doing refeeds only on weekends is ridiculous. Come Tuesday you are depleted of glycogen and you won't be doing shit to your muscles. You'll basically just be doing a cardio workout even though it may feel like you're working the muscle. You will go into a catabolic state the majority of the week and then refuel for a Monday workout. All for what? Because you're too lazy to count a few carbs even though you're already counting the rest of your macros? If you're in the gym regularly and already counting marcos & calories might as well do it right or you're just wasting time. Whatever the goal may be, you are still spending the time dieting and exercising. Why diminish your gains?

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[rustilldown]

Yeah its everyday bro. I dont get many times where i feel à refeed is necessary eating like this, but i will eat a large ice cream or cheesecake once à week with the wife cause i still do Enjoy the odd treat here and there: )



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[ripped64]

Anything around 80 grams of carbs or less will still put you in Keto in most people. Doing this diet I don't train as frequently because I don't want to go catabolic. By Tuesday I trained every muscle with high intensity low volume. Then come Friday I eat a little bit of carbs prior to my workout and do a high volume low intensity workout. The carbs prior to the Friday workout give the muscles needed fuel. Right after the workout I start with carbing up. 4:1 ratio of high glycemic index carbs to protein right after my workout and go from there. If you plan on working out more frequently then yes you run the risk of going catabolic.

One more thing your body uses ATP for energy not from glycogen directly. Whether fat or carbs your body will convert that to ATP for energy. Fats actually yield more ATP per gram then carbs do. Carbs make the muscles feel full because carbs attract water molecules into the cells.

If my body were to be energy depleted it would be impossible for me to play in my competitive hockey leagues.

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[svillani]

keto has been and still is very effective for me

what is keto bro just curios never heard of it

 

[O1s480]

what is keto bro just curios never heard of it

Keto is an amazing diet that allows you to drop all your muscle while maintaining about 15% body fat. It works wonders for dropping numbers off a scale... For the anabolic user it also works great. The body is in such an anabolic state that you can maintain a decent amount of muscle while dropping most your fat so you can tell everyone you're all natural and it be believable.

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[svillani]

Keto is an amazing diet that allows you to drop all your muscle while maintaining about 15% body fat. It works wonders for dropping numbers off a scale... For the anabolic user it also works great. The body is in such an anabolic state that you can maintain a decent amount of muscle while dropping most your fat so you can tell everyone you're all natural and it be believable.

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you mean drop all fat right, what types of things do you eat can you give me a meal plan for a day

 

[svillani]

Someone tell me thier thoughts on this meal plan for cutting

Breakfast 6:00am 4eggs with ham and a little bit of cheese
snack 9:00am 1 can of tuna with onions tomatoes
Lunch 12:00pm two leg quarters (chicken) can of green beans
snack 3:00pm protein shake

Cardio 3 times a week (5 miles in about 40min)
Wieghts 6 days a week
120 mcgs clen a day split up morning and afternoon

33 years old
5'10" 215 trying to get below 200

 

[O1s480]

you mean drop all fat right, what types of things do you eat can you give me a meal plan for a day

No I don't. Keto and no carb diets a fucking joke. They're great for obese people but you end up with a physique just as bad as being a fat ass. Why is it you guys follow these shit diets when no pro bodybuilder, physique competitor, bikini competitor or sports athlete do them? Do you really think there's some secret breakthrough the pros don't know about?

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[O1s480]

Someone tell me thier thoughts on this meal plan for cutting

Breakfast 6:00am 4eggs with ham and a little bit of cheese
snack 9:00am 1 can of tuna with onions tomatoes
Lunch 12:00pm two leg quarters (chicken) can of green beans
snack 3:00pm protein shake

Cardio 3 times a week (5 miles in about 40min)
Wieghts 6 days a week
120 mcgs clen a day split up morning and afternoon

33 years old
5'10" 215 trying to get below 200

What is your daily calories on that? Sounds like a great diet to completely crash your metabolism and start losing a lot of muscle.

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[svillani]

thats about 1200 calories, please explain why that would crash my metablolism and what happens when a metabolism crashes

 

[O1s480]

thats about 1200 calories, please explain why that would crash my metablolism and what happens when a metabolism crashes

1200 is far too low at your weight. You metabolism crashes and basically your body goes into starvation mode. It knows it's too low on calories, it starts storing as much as it can in fat storages for later on, your body starts to slow processes down. You probably feel exhausted, get slight dizzy spells maybe, and feel sluggish. Your body also starts getting rid of muscle because it knows it isn't needed to survive so it starts dropping muscle to use less calories throughout the day. On top of all that, you aren't eating any carbs. Carbs restore glycogen storages which are responsible for muscle contraction. When you lift you'll feel you're working the muscle out, but in reality you're just pumping blood to it to get the burn. It isn't actually tearing muscle fibers which also leads to your body getting rid of muscle because there is no breakdown and repair to tell your body it needs to keep it or grow more. This is why the high rep workouts have been proven to be crap as well as Its only a other way to do cardio.

Basically the right way to diet is a combination of all the crap diets out there (unless you're on steroids). Get your macros in order, from high quality foods while also only being in a SLIGHT calorie deficiency. At 210 lbs I won't drop any weight if I go below 1750 calories. But that varies from person to person. And it also varies by daily activities. I sit at a computer desk all day so it's easier for me to get away with that many calories. However, a construction worker at that weight probably needs at least 2,500 calories to be dropping fat and not muscle.


The hard part is figuring out what really works for your body type. I also recommend starting at a 40/40/20 split, protein, carbs fats. And adjust your carbs to meet your daily calorie intake as needed. Also, vitamins make a huge difference too. Add a cub of some greens to each meal, brocoli, green beans whatever is easiest for you, and a good multi vitamin in the morning...

That's a very basic rundown. I can't spell it all out because it would take an entire thread. But search those concepts and you'll be on your way to quality fat loss while maintaining your muscle that will lead to a great physique.

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[svillani]

interesting, appreciate the information

 

[Jerich20]

I wanted to add, so what diet is pretty good to maintain your muscle, as a few have said in this forum, keto sucks, can anyone else chime in, what about carb cycling, most pros do this now. What do the pros actually do on diet. You have all the negative feedback but give some advice on what personal trainers, dietitians, ect. Are advising you on.

 

[IskaDev]

Low Carbs, Low Fat (20% or less)

 

[depotgang]

I cut 35 35 30 p-c-f. I run 750 calorie a day deficient do HIIT 3 days a week life 6 days a week. Carbs are all fruits and veg no starches. I consider wine a fruit lol. I bulk with more protein and 500 color surplus...but mostly recomp


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[synthazeus]

Low carb high fat. Teaches your body to use fat as a fuel source, so when you proceed to a bulk your body will utilise more carbs to your muscle cells instead of fat cells. Works great for me and you feel awesome and csn include some goodies in your diet (bacon, avocado etc.)